James Wilson: The cook hip lift serves a very important purpose for us. Basically, most people have gluteal amnesia, in other words, they literally cannot contract and recruit their glute to help with lower body movements. And so, what happens is, as they start to use their lower back to help power their lower body movements. Now, the end result of this is lower back pain and tight hamstrings and stuff like that. So, in order to retrain the body how to use the gluets to power hip movement and not the lower back, we use the cook hip lift.
So what you're going to need is a tennis ball or basically you know some sort of ball roughly this size. And what you're going to do is you're going to lie down on the ground and kind of one foot flat down on the ground and you know like your other hip lifts, what you're going to look for is a position where your thigh is straight up and down in your shin bells parallel to the ground, and then just bring your foot down and that's a good for position for you.
Then what you're going to do is, grab, put this tennis ball right at the bottom of your ribcage where I just need you to pull in now. This is not on your abdomen, everytime I show this is to somebody, I handle the immediately and start doing that something like this, okay that's not in, you don't want to hit the abdomen, you want it on the ribcage, you want it up higher, you want it up to where - if this knee comes away from your body that ball is going to drop. Alright, that's going to tell us whether or not you're trying to use your lower back.
So you're applying this knee in towards your body, you got yourself set. Now, you pull this knee in, don't roll your tail bone up off the ground; you want to make sure you tail bones flat on the ground while you're pulling this knee in towards you, you got the tennis balls secure, abs tight. What you're going to do is tight your glute before you can try to come up to find it, see if you can turn it, and then once you found it, squeeze it harder to drive yourself up off the ground, and then you're going to come back down. Now, as you can see, this is not a huge range of motion, alright. You're going to come off the ground a couple of inches you know 2, 3 inches.
So, as you get up, you know if you start to find that you're getting a lot of tension in your hamstring, you're coming up a way too high. So, we're trying to get all of the tension to come from gluet, so I just pull on this knee in, find the gluet, squeeze it harder, bring yourself up as high as you can until you feel the hamstrings start to come into it, and then lower yourself back down. Nicely controlled to the ground, don't just turn the muscles often fall.
Now, this right here when you pull on the knee in because if you pull this knee away, what that means is, is you're trying to use this lower back, to bring yourself up. So, by pulling this knee in and holding it tight, you're keeping that from happening, you're literally forcing your body to use that gluet to extend the hips rather than the lower back to try to bring you up off the ground.
So that's the point of the exercise that I want you to look in for. Again, you just want to make sure, it's that gluet you know getting one-inch of the ground with the 100% gluet are driving it, its better than getting, you know three or four inches off the ground with a lot of tension in your hamstring. And so again, just having the right focus and mindset for this exercise is really going to help you get the most of it, but you have to do this, you have to learn how to properly recruit your glute in order to help power hip movement for layer exercises in the program. So, again that's how you performed a good cook hip lift.
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